If you want something spicy, crispy, and good for you, try this Healthy Air Fryer Buffalo Cauliflower recipe! These cauliflower bites are full of bold flavor. Additionally, they’re satisfying enough to keep you full without the heaviness of fried food. They use little oil and have zero guilt. They make a great snack, appetizer, or game-day option instead of wings. Moreover, they satisfy cravings for something crunchy and spicy without compromising your diet. Furthermore, they are a great way to enjoy comfort food in a healthier form. Best of all, they’re super easy to make in your air fryer. As a bonus, cleanup is quick and hassle-free.
Why You’ll Love This Recipe
In fact, this recipe checks all the boxes for flavor, health, and convenience.
- Crispy without deep-frying: The air fryer gives you that crunchy texture without the added grease.
- Plant-based & vegan-friendly: Naturally meatless and dairy-free if you skip the ranch dip. This makes it a perfect option for vegan and plant-based diets.
- Perfect for any occasion: Great as a party snack, side dish, or light meal. Not to mention, it pairs well with nearly any dipping sauce.
- Quick & simple: Ready in under 25 minutes with just a handful of ingredients.
Ingredients
Before you get started, gather the following ingredients for best results.
- 1 medium head cauliflower, cut into florets
- 1/2 cup all-purpose flour (or chickpea flour for gluten-free)
- 1/2 cup water
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 cup buffalo sauce (like Frank’s RedHot)
- Olive oil spray (optional)
How to Make Healthy Buffalo Cauliflower in the Air Fryer
Preheat your air fryer to 375°F (190°C). Meanwhile, prepare your ingredients to streamline the process.
Make the batter: Next, in a bowl, whisk together flour, water, garlic powder, paprika, salt, and pepper until smooth.
Coat the cauliflower: Then, dip the cauliflower florets into the batter and let the excess drip off.
Air fry (first round): Place battered florets in a single layer in the air fryer basket. Air fry for 12 minutes, flipping halfway through to ensure even crispiness.
Toss in buffalo sauce: After cooking, take the florets out of the fryer. Then, toss them in buffalo sauce to coat them evenly. This helps lock in that spicy, tangy flavor.
Air fry (second round): Next, put the sauced cauliflower back in the fryer. Cook for another 5–7 minutes until it is crispy and golden brown.
Serving Suggestions
Once your buffalo cauliflower is cooked to perfection, consider these tasty ways to enjoy it.
- Serve with Greek yogurt ranch or dairy-free dip for a creamy and cool contrast to the spicy bites
- Additionally, add celery sticks or carrot ribbons on the side
- Alternatively, serve on a salad, wrap, or in tacos for a full meal
Tips & Variations
To customize your cauliflower even more, try one of these simple twists.
- Make it gluten-free: For example, use chickpea or almond flour
- Spice it up: To increase the heat, add a pinch of cayenne to the batter
- Lower sodium: To reduce salt intake, use low-sodium buffalo sauce
- No air fryer? Alternatively, bake at 425°F (220°C) for 25–30 minutes
Nutrition (Per Serving – makes 4 servings)
Here’s a quick look at the nutrition breakdown so you can enjoy it guilt-free.
- Calories: ~120
- Protein: 4g
- Carbs: 15g
- Fat: 4g
- Fiber: 3g
Final Thoughts
To sum up, this dish delivers big flavor with simple ingredients and no deep frying.
In conclusion, this air fryer buffalo cauliflower is the perfect snack. It is zesty, crunchy, healthy, and very satisfying. It’s perfect for anyone trying to eat more veggies or cut back on fried foods without sacrificing flavor. As a result, once you try it, you’ll keep coming back!
Tried it? Let us know in the comments how you made it your own!